What kind of exercise is safe for me given my injuries ?

So i decided to take a 1 month break from my MT training since school is starting, just to get used to my new schedule and routine.

While i am off i wanted to stay in shape somehow and hopefully lose some more fat, currently i am at 220 at 6'1ish, some of it is muscle but i have some extra pounds. getting down to ~210 would be grand if possible.

my main problems are
1st) my left elbow is ****ed up from various injuries, its makes clicking noises and i feel pressure at the joints when i do anything that makes it bend while it has weight on it (such as tricep curls)

2) 2 weeks ago i got injured while training and tore my muscle on my left arm, specifically the point where the deltoid meets with the bicep and tricep, i mean really tore it to the point i couldnt sleep or lift my arm above hip level from a sitting position, i checked with the docs and was given anti-inflammatory drugs and told to rest, later switched to southpaw to stop using it for jabs (what i mostly do) and since then it got much better but i still feel reasonable pain when pushing with it (dumb bell presses for example)

3) a bit of knee problems from being spiked with elbows & knees when trying to knee while clinching, specifically my right knee where i hope my ACL didnt get damaged.
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so given those injuries is it safe for me to jog for an hour every other day or is there a better cardio alternative which is kinder on the knees ?

assuming i want to keep exercising main muscle groups, are there ways to minimize stress on my left arm through different kind of exercises ?

presses are pretty much the best thing to be doing for pushing/tricep strength. I would suggest going down to a weight where the pain is manageable and go for reps just for maintennance (and without pushing too hard). I tore the muscles at the back of my shoulder via dislocation while boxing and a similar training method worked for me. after a while though (and I wouldn't necessarily advocate this) using heavier weights hurt considerably less than using light weights, **** knows why.

for stamina try swimming. it'll help you with stamina and to be honest will give your muscles a pasting too, plus its gentle and low resistance so its reasonably good for shoulder injuries.

oh and btw, changing southpaw doing MT because of your shoulder injury is probably less beneficial to your fighting than if you kept your power hand back and instead used your teep kick as a jab, only using your lead hand to guard until it is better.

we do have a swimming pool on the upper floor of my apartment building, so this might be worth a shot for a bit, mix it up between jogging and swimming, there is also an empty room for squash which i can use for jumping rope, but i doubt it will be any easier on the knees.

as for being southpaw, i am a natural switch step and just got more incentive to polish my slightly weaker side. not a big loss to my game at all, and even got others out of their comfort zone by switching up more often.